Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 31 days ending Jul 31, 2017:

	activity	#	time	miles		km		+m
	Road Biking	17	16:05:26	240.24	(4:01)	386.63	(2:30)	1909
	Swimming	18	9:27:58	17.44	(32:34)	28.06	(20:14)
	Kayaking	2	5:07:00	24.83	(12:22)	39.96	(7:41)
	MTB O	4	4:22:19	19.4	(13:31)	31.22	(8:24)	130	26 /	26c	100%
	Misc Outdoor activities ( sailing , etc)	4	3:40:00
	Orienteering	5	1:41:25	6.74	(15:03)	10.84	(9:21)	215	23 /	24c	95%
	muscle specific exercises	3	1:40:00
	Hiking	4	1:34:50	4.79	(19:48)	7.71	(12:18)	29
	Trail running	4	1:20:20	8.16	(9:51)	13.13	(6:07)	102
	Mtn Biking	2	56:11	5.94	(9:27)	9.56	(5:53)	56
	Total	54	45:55:29	327.53		527.11		2442	49 /	50c	98%
averages - weight:150.5lbs

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Monday Jul 31, 2017 #

6 AM

Road Biking 47:34 [3] 13.47 mi (3:32 / mi) +95m 3:27 / mi

Cool humid sunny morning ride to Square Lake

Road Biking (Specialized roubaix) 1:14:58 [3] 20.32 mi (3:41 / mi) +179m 3:35 / mi

From Square Lake to Stillwater for banana smoothie and blueberry muffin . Then back home via Pine Springs.

7 AM

Swimming (Open water) 20:00 [3] 1.0 km (20:00 / km)

Open water at square Lake . Eagle flew back and forth overhead, loons calling . Beautiful morning.

Saturday Jul 29, 2017 #

7 AM

Swimming 1:11:55 [4] 2.05 mi (35:05 / mi)

2017 Point to La Pointe swim from Bayfield to Madeline Island . Julia joined Lori and I for the swim and she brought a great support crew Mike , Therene , Lara, Lorraine and Leonard . Beautiful morning wit just a very small breeze so water was calm and warm (68 deg F) from the previous days strong sun.

Brand new wetsuit for me and Lori . Lot of bouyancy ... bobbing like a cork for the short 50m warm up swim. It settled down as some air came out . A good swim , felt Ok and within 0 to 30m N of the line of bouys (saw them all) . Had some gas left in the tank at the end. Wet suit worked well (tight to zip up over the shoulders (needed outside help) but no neck rash or other rubbing, no heavy water pockets in arms (so a success) .

Time was 1:11:55 a little slower than prior years (1:02 to 1:11) which got me 9th in M60-64 . Lori was 1:23:22 (8th in age group) and Julia a very nice 1:09:44 (10th in F50-54 ).

A great event and nice to enjoy dinner the evening before and breakfast with the Bohnen crew . See FB posts

C • age groups 5

10 AM

Hiking 10:00 [1] 0.5 mi (20:00 / mi)

hike into town after the swim

Thursday Jul 27, 2017 #

9 AM

Kayaking (necky 14) 2:24:46 [3] 10.57 mi (13:42 / mi)

Norway point to Soderbeck landing on the St Croix . Beautiful sunny dry day and relatively cool (mid to hi 70's ).

A few other folks about but mostly quiet. Saw one group starting off through the Kettle Slough and met up with them at the take out much later (they reported that they bumped and scraped through the Kettle slough) Flow was 1400 cfs at Danbury and Norway point gage 4.85 feet

Nice day to be on the river

Road Biking (trek rockhopper) 47:16 [3] 10.3 mi (4:35 / mi) +38m 4:32 / mi

kayak shuttle - Soderbeck landing to Nelson - Norway point

2 PM

Mtn Biking (trek rockhopper) 31:00 [3] 3.5 mi (8:51 / mi) +20m 8:42 / mi

along hiking trail from Nelsons to Norway point

Wednesday Jul 26, 2017 #

9 AM

Road Biking (trek rockhopper) 49:34 [3] 7.33 mi (6:46 / mi) +50m 6:37 / mi

gateway litter patrol - all side trails and horse trail about 40 pieces today

Trail running 23:59 [3] 2.34 mi (10:15 / mi) +12m 10:05 / mi
shoes: 2017 XA Pro 3D Black

very humid but around 73 deg light drizzle

Tuesday Jul 25, 2017 #

1 PM

Swimming 34:00 [3] 1.7 km (20:00 / km)
weight:149.2lbs

Easy swim at WSP Y
200m br
600m fr
600m fr w fins
100m cool down

Monday Jul 24, 2017 #

8 AM

Swimming 42:00 [4] 2.2 km (19:05 / km)
weight:149.5lbs

early sunny morning swim at Shoreview

1000m fr 19:34 (1:57 pace)
1000m fr w fins 1800 (1:48 pace)
200m cool down 430

Sunday Jul 23, 2017 #

6 AM

Road Biking (specialized roubaix) 48:53 [3] 13.43 mi (3:38 / mi) +94m 3:34 / mi

early bike ride out to square lake for open water swim and run

7 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)

open water swim- choppy

8 AM

Trail running 14:17 [3] 1.52 mi (9:24 / mi) +45m 8:37 / mi
shoes: 2017 XA Pro 3D Black

2 laps of square lake beach area including hills and steps

9 AM

Road Biking (specialized roubaix) 29:19 [3] 8.49 mi (3:27 / mi) +50m 3:23 / mi

square lake to downtown Stillwater for a coffee and banana bread

Road Biking (specialized roubaix) 41:50 [3] 10.7 mi (3:55 / mi) +129m 3:46 / mi

stillwater to home

Saturday Jul 22, 2017 #

7 AM

Road Biking (specialized roubaix) 1:40:16 [3] 27.36 mi (3:40 / mi) +304m 3:33 / mi

Swimming 10:00 [3] 0.5 km (20:00 / km)

open water swim

6 PM

Hiking 29:52 [2] 1.5 mi (19:55 / mi) +11m 19:28 / mi

around KA with Lori

Thursday Jul 20, 2017 #

7 AM

Swimming 36:00 [3] 1.8 km (20:00 / km)
weight:150.5lbs

200m br
800m fr
800m fr w fins

early swim at Shoreview before picking up Jade

10 AM

Hiking 20:00 [2] 1.0 mi (20:00 / mi)

to park and back with Jade on bike

7 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 40:00 [2]

Wednesday Jul 19, 2017 #

3 PM

Swimming 18:47 [3] 1.0 km (18:47 / km)

at WBL Y w L for quick swim after dropping off Jade
100y br
500y fr
500y fr w fins

Tuesday Jul 18, 2017 #

10 AM

muscle specific exercises (arms and planks) 35:00 [3]

pool packed so did strength workout instead

Monday Jul 17, 2017 #

6 PM

Road Biking (trek rockhopper) 22:42 [3] 4.08 mi (5:34 / mi) +40m 5:24 / mi

bike to Lake Links trail meeting

Sunday Jul 16, 2017 #

9 AM

Road Biking (specialized roubaix) 14:11 [3] 3.65 mi (3:53 / mi) +16m 3:50 / mi

to Y for swim

Swimming 38:40 [3] 1.83 km (21:08 / km)

400y br
400y ba
600y fr
600y fr w fins
easy cruise

10 AM

Road Biking (specialized roubaix) 39:13 [3] 10.26 mi (3:49 / mi) +22m 3:48 / mi

from Y around the lake to home

Saturday Jul 15, 2017 #

10 AM

MTB O (control retrieval) 1:14:09 [3] ** 4.36 mi (17:00 / mi) +30m 16:39 / mi
spiked:7/7c

control retrieval and race monitoring at the MNOC AR 2017 at Chippewa Forest

MTB O (control retrieval) 31:28 [3] 2.64 mi (11:55 / mi) +30m 11:31 / mi
spiked:3/3c

control retrievel and race monitoring at MNOC AR CP-7,8,9 at Chippewa Forest . NIce mtb trails

MTB O (control retrieval) 16:09 [3] 1.28 mi (12:37 / mi) +7m 12:25 / mi
spiked:2/2c

retrieval of Cp 10 and 11

3 PM

Orienteering (control retrieval) 14:31 [3] 0.78 mi (18:30 / mi) +29m 16:36 / mi
spiked:2/2c shoes: Salomon XA black

retrieval of the 2 controls in NW of the trek - including the island control

Swimming 2:00 [3] 0.05 km (40:00 / km)

swim to island and back for control retrieval. On return trip had one hand up in air to keep epunch dry .

4 PM

MTB O (control retrieval) 14:32 [3] ** 1.41 mi (10:18 / mi) +13m 10:02 / mi
spiked:2/2c

2 NE controls

MTB O (control retrieval) 20:43 [3] 2.42 mi (8:34 / mi) +13m 8:25 / mi
spiked:1/1c

last control on mtb leg 2 of MNOC AR in Chippewa Forest

Friday Jul 14, 2017 #

9 AM

MTB O (hanging controls) 1:25:41 [3] 5.83 mi (14:42 / mi) +26m 14:30 / mi
spiked:9/9c

hanging controls for MNOC AR at Chippewa Forest Hickory Ridge trails

Orienteering (control hanging) 7:38 [3] 0.4 mi (19:05 / mi)
spiked:1/1c shoes: 2017 XA Pro 3D Black

on foot placing control

Orienteering (hanging controls) 24:31 [3] 1.06 mi (23:08 / mi) +44m 20:29 / mi
spiked:2/2c shoes: Salomon XA black

on foot hanging controls and map updating on the MTB O section of MNOC Adventure O at Chippewa Forest

1 PM

MTB O (hanging controls) 19:37 [3] 1.46 mi (13:26 / mi) +12m 13:06 / mi
spiked:2/2c

hanging 2 more controls for MTB of MNOC Adventure race at Chippewa Forest

Orienteering (hanging controls) 7:10 [3] 0.48 mi (14:56 / mi) +4m 14:33 / mi
spiked:1/1c shoes: Salomon XA black

paddle section control

Thursday Jul 13, 2017 #

11 AM

muscle specific exercises (arms palnks leg press) 30:00 [3]

12 PM

Swimming 41:20 [3] 2.0 km (20:40 / km)
weight:150lbs

200m br
800m fr 2:00 pace
800m fr w fins 1:50 pace
100m ba
50m br 50 m fr

Wednesday Jul 12, 2017 #

10 AM

Road Biking (Specialized roubaix) 1:35:12 [3] 20.55 mi (4:38 / mi) +179m 4:31 / mi

To Stillwater with Fred for lunch with Kevin . 3 trees down across the trail . One stick got in Fred's spokes and broke one so he limped into Stillwater and got a lift back . Hot and humid on way home .

Tuesday Jul 11, 2017 #

7 AM

Trail running 23:29 [3] 3.85 km (6:06 / km) +23m 5:56 / km
shoes: Hoka Challenger ATR

sunny and more humid morning. left ankle took a while to warm up.

10 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)
weight:151.6lbs

6 PM

Road Biking (specialized roubaix) 10:15 [3] 2.01 mi (5:06 / mi) +19m 4:57 / mi

bike to Mahtomedi Area Green Initiative meeting

Sunday Jul 9, 2017 #

7 AM

Road Biking (specialized roubaix) 14:59 [3] 3.67 mi (4:05 / mi) +26m 4:00 / mi

8 AM

Swimming 33:38 1.64 km (20:27 / km)
weight:152lbs

400y br 212,215,216,216
400y ba 158,202,203,202
400y fr 134,142,143,141
400y fr w fins 120,129,130,125
100y br 218,
100y fr 144

9 AM

Road Biking (specialized roubaix) 14:28 [3] 3.68 mi (3:56 / mi) +32m 3:50 / mi

2 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 1:00:00 [3]

Saturday Jul 8, 2017 #

11 AM

Kayaking (necky 14) 2:42:14 [3] 14.26 mi (11:23 / mi)

Snake river from Ford Township bridge to highway 3

heavy (4" rain) on Thursday put the snake into flash flood mode. Flow peaked at 3000 cfs and was 1000 at 8 am dropping to 650 cfs by 1800hrs. 1011 ft elevation at noon. River was fast and high (Ford bridge gage was 2.9') and no sand bars visible . Nice sunny day with dry NW breeze . No other boats about .

Road Biking (trek rockhopper) 55:23 [3] 10.6 mi (5:13 / mi) +79m 5:06 / mi

bike kayak shuttle - took the gravel roads back N to the put in

Mtn Biking (trek rockhopper) 25:11 [3] 2.44 mi (10:19 / mi) +36m 9:52 / mi

snake river forest trails - grass quite high

Friday Jul 7, 2017 #

11 AM

Swimming 36:48 2.0 km (18:24 / km)

1600m fr w fins 28:46 1:47 pace
200m br 430
2 x 100m fr sprint 139 142

5 PM

Hiking 34:58 [1] 1.79 mi (19:32 / mi) +18m 18:56 / mi

hike around mahtomedi w/L

Thursday Jul 6, 2017 #

Event: MNOC Summer Sprint #3

2 PM

Swimming 20:00 [3] 1.0 km (20:00 / km)

at WSP Y with L after lunch at Axels. Feeling a little full so just did short cruise

7 PM

Orienteering race 42:35 [4] ** 5.95 km (7:09 / km) +138m 6:25 / km
spiked:15/16c shoes: 2017 XA Pro 3D Black

MNOC Adventure run#3 at Wirth. Warm and humid (~90F) with a good turnout. Mass start .

Good run back and forth with Phil and Pete W until about 11 . Took about 2 mins + seconds to find #14...veg is getting thicker again in Wirth . Poor roundabout but fast route from 14 to 15 . Trails on map probably need better differentiation between narrow and wider trails .
Otherwise a good run.

8 PM

Orienteering (control retrieval) 5:00 [3] *** 0.5 km (10:00 / km)
spiked:2/2c shoes: 2017 XA Pro 3D Black

Long - Splits

Tuesday Jul 4, 2017 #

6 AM

Road Biking (Specialized roubaix) 2:13:37 [3] 36.05 mi (3:42 / mi) +304m 3:37 / mi

To Square Lake for open water swim then to Stillwater for coffe shop ( large mocha and breakfast burrito) then along waterfront ( walkway now just dry) to new bridge and the back home

7 AM

Swimming (Open water) 36:00 [3] 1.8 km (20:00 / km)

Open water swim at Square lake .

Monday Jul 3, 2017 #

7 AM

Trail running 18:35 [3] 1.91 mi (9:44 / mi) +22m 9:24 / mi
shoes: Hoka Challenger ATR

nice sunny morning 60 deg F

4 PM

muscle specific exercises (arm planks leg press) 35:00 [3]

Sunday Jul 2, 2017 #

7 AM

Road Biking 13:45 [3] 3.65 mi (3:46 / mi) +25m 3:41 / mi

Road Biking 13:44 [3] 3.68 mi (3:44 / mi) +31m 3:38 / mi

8 AM

Swimming 34:50 [3] 1.64 km (21:14 / km)
weight:150.6lbs

400y br 211, 216,219,219
400y ba 205, 210,202, 203
400y fr 145,147,150,146
400y fr w fins 128, 132, 131, 125
200y warmdown 415

10 AM

Misc Outdoor activities ( sailing , etc) (scaffolding work) 1:00:00 [2]

up and down the scaffolding for siding work on my house then taking it down and hauling it all back to the rental outfit . Heavy !

4 PM

Misc Outdoor activities ( sailing , etc) (lawn mowing) 1:00:00 [2]

Saturday Jul 1, 2017 #

6 AM

Road Biking (specialized roubaix) 47:23 [3] 13.46 mi (3:31 / mi) +96m 3:27 / mi

early bike out to Square lake for open water swim

Road Biking (specialized roubaix) 50:54 [3] 13.5 mi (3:46 / mi) +102m 3:41 / mi

return trip from Square Lake with stop for breakfast at Trailside Cafe

7 AM

Swimming (open water) 12:00 [3] 0.6 km (20:00 / km)

open water swim at Square Lake . wind from NW so a little choppy

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